30 October 2008

WOD: 

Complete As Many Rounds As Possible in 20 Minutes Of...

Thruster 5 reps

Hang Power Clean 7 reps

Sumo Deadlift High Pull 10 reps

Rx weight is 95#, however I would suggest 75# and 45# for Herbie

Sam - You will have to teach Steven the Sumo Deadlift High Pull (Remember it is the exercise from Fight Gone Bad - wide deadlift start position, narrow grip, begin as a deadlift and then explode with the hips and finish with a pull to finish up by the chin; all the same principles from the other movements also apply)

Also, Herbie has not yet gotten any bar work in and so this WOD may be a big challenge.  Sam work with Herbie and see how it goes.  If it is too much of an immersion for one workout then have him do the following...

As Many Rounds As Possible in 20 Minutes Of...

Thrusters 5 reps

Kettlebell Swings 10 reps

A great resource for reviewing individual exercises in video is from the Crossfit HQ site

Click Here

Load Up One Bar and GO!!!

28 October 2008

WOD:

4 Rounds of 500m Row & Run As Many Laps As Possible Between Splits

The rules for this are as follows...

- participants determine an order
- only one person is rowing at a time
- when the #1 person begins rowing, everyone else begins running
- when the #1 person finishes rowing 500m, he begins running and #2 begins rowing (#1 may not begin running until #2 begins rowing, is that fair? we'll discuss this rule on site)
- when #2 finishes rowing then #3 begins rowing and so forth until it comes back to #1

This continues until four rounds have been completed and everyone has rowed 2k. Everyone keeps running until the last person in the order has rowed the final 500m. This could get ugly, but I am excited to see how it goes.

Record Row Times & Number of Laps for each Split

Weekend WOD

WOD:  

10 Rounds for Time of...

9 Burpees

9 Pullups

Post Time and Thoughts to Comments

Jumping Pullups may be substituted 

23 October 2008 - - Crossfit Clarksville

Today I was fortunate enough to get in a workout at Crossfit Clarksville,TN.  My workout included 3-3-3-3-3-3-3 Front Squat and a PR of 215#, yahoo!  Morning workouts are quite rare for me but really are a nice way to start the day.  Maybe we can get on that schedule someday.  

WOD:

Weighted Pullups

1-1-1-1-1-1-1

Gradually work up to 1 rep pullup max.  Herbie, It may be more conducive to do pullup negatives. Get your chin above the bar and hold as long as possible until almost back to a dead hang.  Do three sets of negatives with generous rest in between. 

then...

Row 5k (Herbie 2K)

Post weights and row times to comments.

20 October 2008 - - Tabata!

WOD:  Tabatas, 20 seconds of work followed by 10 seconds of rest encompases one set.  Perform eight continuous sets of each of the following exercises.  Rest exactly one minute between exercises.  The lowest number of repetitions during any one of the eight sets for each exercise is your score for that exercise.  Exercises below are to be performed in the order listed.

1. Squats

2. Pullups

3. Knees to Elbows

4. Burpees

Brett:  21, 19, 20, 20, 20, 20, 20, 20     Score: 19

            10, 10, 8, 5, 5, 7, 7, 7                     Score: 5

            5, 7, 7, 7, 7, 7, 6, 7                          Score: 5

            5, 5, 5, 5, 5, 5, 5, 5                          Score: 5

Sam:  15, 15, 15, 15, 15, 15, 15, 15             :15

           4, 4, 3, 3, 3, 3, 3, 3                         : 3

           4, 3, 3, 3, 3, 3, 3, 3                         : 3

           6, 5, 5, 4, 4, 4, 4, 4                         : 4

Fonz:  14, 15, 15, 15, 15, 15, 15, 15            :15

            4, 4, 3, 3, 3, 3, 3, 3                        : 3

            4, 4, 3, 3, 3, 3, 3, 3                        : 3

            6, 5, 5, 4, 4, 4, 4, 5                         :4

 

Herbie: (First WOD! Performed only 5 sets and subbed ring rows for pull ups and three rounds 

sit ups for knees to elbows, work on that grip strength)

               10, 10, 12, 11, 11                          :10

               7, 7, 7, 7, 7                                   : 7

               3, 5, 8, 9, 8                                  : 3/8

               6, 5, 5, 4, 4, 4, 4, 5                      : 4

We are now Four! Good stuff everybody.  Just for reference; For Sam and I's very first meeting we first went over and tried out a bunch of different movements but then finished the day with one set of tabata squats.  Sam's score was seven with about an average of eight. That was on the 16th of August.  Two months later, 15.  Brilliant!!!

18 October 2008 - - Crossfit & Women!!!

Squating, Pressing, Slamming Weights, Sweating and sometimes Cursing...Pretty Manly Stuff. However, PC or not, nothing puts you in your place (or in heat) more than seeing a woman blow past you during a WOD. 

 Crossfit Milford

For Crossfit workouts, the movements and functionality do not change based on ability or gender.  Load and intensity are scaled to allow for full range of motion and familiarization throughout the workout.  Work it and get it done; next time set the bar higher and kick it up a notch.  

Check out the below videos from Crossfit HQ or just take a trip around Crossfit.com to see some real women do some really awesome stuff... and look damn good doing it. 

Hang Squat Cleans & Pullups  (mac)  (pc)

Nasty Girls (despite name, content generally regarded as okay for public viewing)

(mac)  (pc)

18 October 2008

WOD: Posted on Crossfit HQ 05 October 2008

Five Rounds For Time of...

Deadlift 15 reps
Hang Power Clean 12 reps
Front Squat 9 reps
Push Jerk 6 reps

Load up one bar and go!
Rx weight is 135lbs, Scale as necessary

Steven: 19:10 (five rounds at 75#, forgot fourth round front squat set but made up for it during the fifth round)

Brett: 19:46  (seriously struggled during two rounds Rx, three rounds at 95#)

Sam: 25:13 (four rounds at 95#, one round at 75#)

That was a tough one, golf claps and a pound for everybody!

15 October 2008 - - Helen

WOD: From Crossfit HQ

3 Rounds For Time of...

400m Run (3 laps around gym track)
21 Kettlebell Swings 1.5pood (~55lbs)
12 Pullups

Scale as necessary

See a video on Kettlebell Swings from Crossfit HQ

Brett: 14:01 Rx
Sam: 16:50 (#45 Kettlebell)
Steven: 17:25 (#40 Kettlebell)

13 October 2008

WOD

5 Rounds For Time Of...

21 Shoulder Press 75#

9 Deadlift 155#

Brett:  14:41 Rx

Sam: 12:26  (45# Shoulder Press)

Steven: 15:38  (45# Shoulder Press, 105# DL; First WOD!)